19 Nov WOD – Tuesday, November 20th

STRENGTH:

Wendler Strict Press
Week 3 Cycle 2 (15 min)
% Based on 90% of 1 Rep Max
75% + 5# X 5
85% + 5# X 3
95% + 5# X Max Reps

WOD:

500M Row/ 24/20 Cal Bike
30 Pull-ups
30 SIt-ups
1k Row/ 48/40 Cal Bike
30 Sit-ups
30 Pull-ups
500M Row 24/20 Cal Bike

*20 MIN CAP
Lite N’ Tite
WOD:

40 MIN AMRAP
60 DU/120 Singles
12 Box Step Ups 30/24
15/12 Cal Bike
60 Wall Balls 20/14
12 Push-Ups
15 Sit-Ups
60′ Sled Push

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